tag:blogger.com,1999:blog-24455319867669034752018-03-05T13:32:36.728-05:00Dragon Boat Club of BostonA side perspective from the coachesKati Mallarinoreply@blogger.comBlogger7125tag:blogger.com,1999:blog-2445531986766903475.post-23997468880435884512014-07-06T18:58:00.001-04:002014-07-06T18:58:06.965-04:00Dragon Boat Physics 101: LeversI have always been strongly against choking up on the paddle. Your bottom hand should be just above the blade and it should stay there. I've been picking on this particular element heavy in the past month and have been asked why a couple times. The reasoning for choking up is usually to get deeper in the water (something that can be corrected by dropping your body more), but this comes at a cost of leverage on the paddle. You will notice that the further up your bottom hand climbs, the less control you have over the paddle and it becomes harder to pull the water. That's the leverage that you're losing.<br />But that had me thinking: leverage (by physics definition) is the presence of mechanical advantage through a lever. So parts of the dragon boat stroke must follow that of the lever. So let's explore this idea by modelling the stroke as a simple mechanical system and figure out what we can learn from it.<br /><a name='more'></a><b><br /></b><b>The Lever</b><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-gM9JnGRDxbc/U62Vf5IP-yI/AAAAAAAAE64/9iUxza5uKDY/s1600/simple_lever.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-gM9JnGRDxbc/U62Vf5IP-yI/AAAAAAAAE64/9iUxza5uKDY/s1600/simple_lever.JPG" height="110" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Simple lever at equilibrium</td></tr></tbody></table>A lever is a movable bar that pivots over a fulcrum at a fixed point. The law of the lever states that the force applied to the lever is proportional to the distance from the point of force application and the fulcrum. &nbsp;So at equilibrium, F<span style="font-size: xx-small;">1</span>*L<span style="font-size: xx-small;">1</span> = F<span style="font-size: xx-small;">2</span>*L<span style="font-size: xx-small;">2</span><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-IIjUvvtG7rI/U62WY5cO-2I/AAAAAAAAE7A/cXHjtaSyoCg/s1600/offset_lever.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-IIjUvvtG7rI/U62WY5cO-2I/AAAAAAAAE7A/cXHjtaSyoCg/s1600/offset_lever.JPG" height="146" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lever with offset fulcrum</td></tr></tbody></table>When L<span style="font-size: xx-small;">1</span> and L<span style="font-size: xx-small;">2</span> are not equal, then to stay at equilibrium, the force F<span style="font-size: xx-small;">1</span> must be proportionally greater than F<span style="font-size: xx-small;">2</span>.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ZdGV-sCZ6QY/U62Wwz3itvI/AAAAAAAAE7I/0qyuynjmX-M/s1600/single_side_lever.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-ZdGV-sCZ6QY/U62Wwz3itvI/AAAAAAAAE7I/0qyuynjmX-M/s1600/single_side_lever.JPG" height="142" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Single sided lever</td></tr></tbody></table>This is also true when the fulcrum is a fixed point on the end of the lever. &nbsp;To be in equilibrium, the upward force at L<span style="font-size: xx-small;">1</span> must be proportionally greater than the downward force of F<span style="font-size: xx-small;">2</span> at L<span style="font-size: xx-small;">2</span>.<br /><br />The takeaway here is that for maximum mechanical advantage, you want to apply force into a system where the length from your force application to the fulcrum is as great as possible.<br /><br /><b>Modelling The Stroke</b><br /><br />To attempt to apply this information to the stroke, we need to figure out how the stroke is similar to a lever. Since we affect the paddle is two places (the top hand and the bottom hand), we can assume one is the force and the other is the fulcrum.<br /><br /><u>Top-hand Fulcrum Model</u><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-LTBl-6S1T0A/U62YDgkEaxI/AAAAAAAAE7U/53Uni6CCrZI/s1600/top_pivot.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-LTBl-6S1T0A/U62YDgkEaxI/AAAAAAAAE7U/53Uni6CCrZI/s1600/top_pivot.jpg" height="320" width="292" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Top-hand fulcrum model</td></tr></tbody></table>The first model I will consider is that the top hand is a fixed point and the bottom hand is responsible for pulling on the paddle to apply force onto the blade. This is a fair assumption and I've seen people paddle this way: top hand is held up (straight arms and all) and the bottom hand is pulling. The first test is to figure out whether what we know about bottom hand position is true for leverage in this model. As the bottom arm rises, you actually need to apply more force on the blade tip because the distance from your point of force application to the fulcrum is decreasing while the distance from the fulcrum to the output force (the blade) is constant.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-DK_rj3lh5jY/U7nLd0ngoAI/AAAAAAAAFBc/jSyILttTBD8/s1600/top_fulcrum_model.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-DK_rj3lh5jY/U7nLd0ngoAI/AAAAAAAAFBc/jSyILttTBD8/s1600/top_fulcrum_model.JPG" height="138" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The top-hand model as a lever</td></tr></tbody></table>In our original lever model, this would equivalent to having a load (a box in this case) at the bottom of a lever with the fulcrum attached to the opposite end. &nbsp;To lift the box, we grab the lever just above the box and lift. This sounds like a silly way to do this, because it would actually be easier (in terms of amount of work) to just lift the box directly instead of using a lever, but that's the disadvantage to this model: it is inherently inefficient.<br /><br />So what we learn from this model is that chocking up on the paddle is actually decreasing our force output into the water. Now the problem here is that according to this model we always have loses of force output due to the difference of the distance between the bottom hand and the blade.<br /><br /><u>Bottom-hand Fulcrum Model</u><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-3-QI39oZsQU/U62Z6rZe8nI/AAAAAAAAE7g/pGM5YP9JliM/s1600/mid_pivot.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-3-QI39oZsQU/U62Z6rZe8nI/AAAAAAAAE7g/pGM5YP9JliM/s1600/mid_pivot.jpg" height="320" width="210" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Bottom-hand fulcrum model</td></tr></tbody></table>So let's look at the next model: where the bottom hand is the fulcrum and the top hand is responsible for applying force. Let's put it through the leverage test: what happens when the bottom hand moves up? As the bottom hand rises the fulcrum changes, and the distance from the top hand to fulcrum decreases as the distance from the blade to fulcrum increases. This is consistent with making it more difficult to paddle as your bottom hand rises.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-HG8FboirjK0/U7nM1Ne87pI/AAAAAAAAFBo/PlFG9kZbxiM/s1600/bottom_fulcrum_model.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-HG8FboirjK0/U7nM1Ne87pI/AAAAAAAAFBo/PlFG9kZbxiM/s1600/bottom_fulcrum_model.JPG" height="281" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The bottom-hand model as a lever</td></tr></tbody></table>If we once again restructure the problem as our simple lever, it will be like having a box at the bottom of a lever with the fulcrum placed in the middle. When you jump onto the opposite end (i.e. applying an opposite force), the box will rise. As the fulcrum is moved closer to the box, it will become easier to lift it. If we relate it back to the dragon boat paddle, that means that the force applied on the water is proportional to the distance from the top hand to the bottom hand (fulcrum) to the blade. &nbsp;So the lower the bottom hand is place, the more efficient. &nbsp;Additionally, this implies that going with a longer paddle will actually increase your force output on the blade in relation to the force you put on the top hand (<a href="http://dragonboatboston.blogspot.com/2014/06/an-analysis-on-paddle-length.html" target="_blank">with caveats</a>).<br /><br />But this model has problems. &nbsp;The most obvious is that the bottom hand does not stay stationary when paddling because you would end up with a very short stroke. But that doesn't invalidate this model all together.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-GerVu6NV8jE/U62dSNoVt0I/AAAAAAAAE7s/F2bQPjiV_KY/s1600/mid_pivot_with_shift.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-GerVu6NV8jE/U62dSNoVt0I/AAAAAAAAE7s/F2bQPjiV_KY/s1600/mid_pivot_with_shift.jpg" height="320" width="283" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Applying a forward translation to the bottom-hand fulcrum model</td></tr></tbody></table>Well we know that as you take your stroke, you actually mode forward (due to the boat moving forward). So I took the bottom-hand fulcrum model and shifted each frame forward. From an outside perspective it looks now like the pivot is the bottom of the blade. From the paddler's perspective, it feels like they are applying force to the top arm as the bottom hand sweeps backwards. Additionally this sweeping of the bottom arm will actually add overall force the the system. &nbsp;But for the lever properties to hold, the bottom arm must be held firm and ideally straight. Drawing the fulcrum back with a bent elbow actually lowers the amount of force that can be applied to it making it no longer act as a fixed point.<br /><br /><b>Conclusion</b><br /><br />Assuming the stroke can be modeled as a lever mechanical system, we can learn that maximum force application efficiency can be achieved through applying force on the top hand. The bottom hand will still be involved to move backwards as the boat moves forward, but to act as a fulcrum, the bottom arm should be firm and solid (i.e. straight elbow).<br /><br />Also, in all possible cases, choking up on the paddle will decrease force output into the water.Kevinhttp://www.blogger.com/profile/12586027634847406318noreply@blogger.com0tag:blogger.com,1999:blog-2445531986766903475.post-67887983604765081592014-06-13T13:58:00.000-04:002014-06-14T10:37:16.135-04:00Be Fearless<div style="text-align: center;"><a href="http://commons.wikimedia.org/wiki/File%3ACowardly_lion2.jpg" title="By Illustration by W.W. Denslow (d. 1915) [Public domain or Public domain], via Wikimedia Commons"><img alt="Cowardly lion2" src="//upload.wikimedia.org/wikipedia/commons/thumb/c/cb/Cowardly_lion2.jpg/256px-Cowardly_lion2.jpg" width="256" /></a></div>The DBCB blog is almost a month old now and I've put the mobility project on a temporary hiatus. As we approach our first race of the year, I wanted to take a jab at something that we haven't really touch on before: the mental aspect of dragon boating or competing in general.<br /><a name='more'></a><br />In anything in our lives, fear is the most debilitating emotion. Fear can prevent you from doing something. Fear can force you to do something. Fear can stop you dead in your tracks. Unfortunately, fear is used often as a motivational technique: to instill the fear of failure. An athlete can be trained to perform because they don't want to fail, disappoint their coach, or their teammates. This is usually reinforced by concentrating on what the athlete does wrong and reprimand them when they are at fault, further enhanced by pitting them up against targets (e.g. "we need to beat team x" or "you can't let team y get ahead of you"), and making threats for under-performing (e.g. "you're off the team if you don't ...").<br /><br />I'm here to tell you to be fearless. There is no reason to fear failure. It is not you vs. the world. The weight of the world is <i>not </i>on your shoulders. Remember what I said in the last paragraph? Fear is <i>debilitating</i>. It actually makes you weaker, not stronger. When we are under stress and fear, our muscles physically tense up. When in this state, we are not able to perform at our highest ability and are at higher risk of injury! So why would we ever want to be afraid?<br /><br />So what do you do about it? Relax. A little pre-race meditation to calm the nerves goes a long way. Ignore any opponents out there, it's <i>your</i> race. Know that <i>you</i> put in the hard work to train, and have the self-confidence that you have the ability to do what you have to. And trust in your teammates that they can do it too. Remember that this is a team sport: you win or lose <i>as a team</i>. If things don't work out, there's no one person to blame, so don't go on a witch hunt. The first question you ask should always be "did <i>I</i> put in all the time training that I could have?" and make the necessary corrections for the next race. And there will be a next race; the world does not end after a race.<br /><br />Failure is the best learning tool. Don't fear it, embrace it. You would never learn anything if you never fail. I'm going on the record here to say that it's okay to make mistakes. Everyone is human. And understand that it's okay for someone else to make a mistake too. It's important to make the person aware of the mistake, but don't crucify them for it. That will only further grow their fear of failure.<br /><br />Getting back on track, this weekend we will race. Together. As one. We will succeed or fail as a team. And if we fail, we know what we must work on for the next race. Because there is always a next race.Kevinhttp://www.blogger.com/profile/12586027634847406318noreply@blogger.com0tag:blogger.com,1999:blog-2445531986766903475.post-37906985274362209332014-06-04T17:33:00.000-04:002014-06-05T11:48:24.076-04:00An Analysis on Paddle LengthMy last "physics 101" post was wildly popular, so I thought that I would do an analysis on another issue that I think plagues many paddlers: choosing the right paddle length. &nbsp;While this usually comes down to personal preference and trial-and-error, people are usually choose a paddle length without much thought into what is right for them. &nbsp;Many paddle manufacturers will <a href="https://www.doublefifth.com/userfiles/MatrixHighRes(1).jpg" target="_blank">over-simplify the process</a> down to your height and experience level, which might give you a vague idea of the appropriate size paddle but has flaws. &nbsp;First of all, why is your overall height important in a sport where you are sitting down? &nbsp;Simple answer: it isn't. &nbsp;So if not height, then what is important? &nbsp;And what is the criteria for experience? &nbsp;Is it just years of paddling experience? &nbsp;If so, then every year you continue in the sport you should be buying a new longer paddle. &nbsp;I'm sure the paddle manufacturers would like that, but if you're like me, then you're more concerned about what the right choice is for the long-term; not an interim paddle that you will "grow out of".<br /><a name='more'></a><br /><b>Background</b><br /><br />To start off a little background information. &nbsp;According to the <a href="http://dl.dropboxusercontent.com/u/135293428/IDBF_Racing_Paddle_Scheme.pdf" target="_blank">IDBF paddle specification 202a</a>, a dragon boat paddle must be at minimum 105cm (~41 inches) and at maximum 130cm (~51 inches) in length. &nbsp;This specification refers to the overall length of the paddle from the top of the handle to the bottom of the blade. &nbsp;All paddle manufacturers keep the blade at a constant length and adjust the overall length of the paddle by lengthening the shaft.<br /><br /><b>What does a longer paddle do?</b><br /><b><br /></b>It is usually a general consensus that a longer paddle is better, but what exactly is the effect of having a longer paddle? &nbsp;It's safe to assume that your arm length will remain constant, regardless of what paddle length you use. &nbsp;Also, it's safe to assume that your bottom hand height is constant at the catch since the blade length is constant and your hand should be placed just above the blade (you are doing that right?). &nbsp;So when you go with a longer paddle, what's moving is your top arm.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-IYS3fl1tPOs/U493VBBxZoI/AAAAAAAAEpo/sIJVstphs1Y/s1600/top-arm-angle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-IYS3fl1tPOs/U493VBBxZoI/AAAAAAAAEpo/sIJVstphs1Y/s1600/top-arm-angle.jpg" height="152" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Longer paddle length vs. top arm angle.</td></tr></tbody></table>As you increase the paddle length, the effect on the catch is that you get a more positive blade angle, and effectively increasing the length of your stroke. &nbsp;The counter effect is that your top arm position is at a higher angle. &nbsp;As you increase this angle, your ability to apply force at the catch becomes sub-optimal. &nbsp;In the image above, you will see that in figure 2 the paddler has his top arm in a full 90 degree overhead position. &nbsp;This is what I would consider to be the optimal case since the shoulder is stable in that position. &nbsp;In figure 3 the arm is over extended, which may cause injury due to the way the pressure is applied to the shoulder. &nbsp;Your top arm angle will be limited by your top arm mobility (overhead position mobility), so you need to consider this when choosing your paddle length.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-IEQVZPoSb0I/U497m3kA_VI/AAAAAAAAEp0/q2E3OSeBO9E/s1600/body-angle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-IEQVZPoSb0I/U497m3kA_VI/AAAAAAAAEp0/q2E3OSeBO9E/s1600/body-angle.jpg" height="152" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Longer paddle length at limited shoulder mobility</td></tr></tbody></table>When your shoulder mobility is limited, the overall effect of a longer paddle is detrimental. &nbsp;What will happen is that the catch angle of your body will decrease because you will hit the water sooner. &nbsp;As your catch angle becomes more and more upright, your ability to reach your bottom arm forward is reduced and your stroke becomes shorter.&nbsp; If you find yourself padding with a very upright torso, it may be because your paddle is too long for you.&nbsp; But, conversely, what happens when you go too short?<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-N9vpZ_ZnrUw/U49_lqpnVRI/AAAAAAAAEqA/7c4Mzc1k_Sg/s1600/short-paddle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-N9vpZ_ZnrUw/U49_lqpnVRI/AAAAAAAAEqA/7c4Mzc1k_Sg/s1600/short-paddle.jpg" height="143" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Paddling with a short paddle</td></tr></tbody></table>In the above image, you see that with a shorter paddle, the paddle is still in the air at the paddler's fully extended "catch" position (fig 1) and the paddle only hits the water once the arms drive down (fig 2). &nbsp;This makes the paddle catch less positive (in fig 2 it's almost perpendicular with the water) and the length of the stroke is reduced. &nbsp;The fully extended catch position stated above is determined by your ability to rotate your torso and the angle of your torso at the catch (limited by oblique/lats mobility).<br /><br /><b>Conclusion</b><br /><br />Your optimal paddle length will depend on your top arm's overhead mobility, your torso's rotation and oblique/lats mobility. &nbsp;This is the "experience" level stated by paddle manufacturers. &nbsp;So now let's address their other measurement: your height. &nbsp;Well your overall height is actually not a good metric for paddle length, however what does have an effect is the length of your torso and your arms. &nbsp;So if you want to good way to ballpark an appropriate paddle length, sit down on the bench and stand your paddle next to you (blade on the bench, and top arm over the handle). &nbsp;If you can barely reach the top of your paddle, then the paddle is probably too long for you. &nbsp;If you can reach the top and your elbow is extremely bent, then the paddle is probably too short for you. &nbsp;Ideally, you should have a slight bend to your elbow while being able to comfortably grab the handle of the paddle. &nbsp;From there, check your catch angle and adjust accordingly with a longer or shorter paddle.Kevinhttp://www.blogger.com/profile/12586027634847406318noreply@blogger.com0tag:blogger.com,1999:blog-2445531986766903475.post-13488918263706607642014-06-02T19:18:00.000-04:002014-06-02T19:20:31.699-04:00The DBCB Mobility Project: Forearms (Wrist & Elbows)Happy Mobility Monday!&nbsp; I've decided that Mondays will officially be the day for new blog posts about mobility.&nbsp; And being an alliteration is just too perfect.&nbsp; The first week I covered the shoulders, then I moved down from the shoulders to the lats.&nbsp; This week I'm moving down from the shoulders on the arms to the often-neglected forearms.&nbsp; I know that I've heard paddlers complaining about their aching elbows or wrists.&nbsp; Well both of those are common with repetitive strain injuries (RSI) such as tendonitis, carpel tunnel syndrome, or tennis elbow. &nbsp;Before you hit full blown RSI, you can take steps to reduce pain. &nbsp;Any pain felt in the elbow or wrist is usually related to tightness in the forearm, not the actual joint.&nbsp; So take care of your forearms and your joints will remain pain-free.<br /><a name='more'></a><b><br /></b><b>A little anatomy (or why does my elbow hurt?)</b><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/5/5f/Gray418.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/5/5f/Gray418.png" height="320" width="104" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Muscles of the back forearm</td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><a href="http://upload.wikimedia.org/wikipedia/commons/4/4c/Forearm_muscles_front_superficial.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><br />A number of extensor muscles in your forearm meet at a single tendon that attaches to the elbow, the common extensor tendon.&nbsp; When your extensor muscles get strained, it will pull on that tendon causing pain at the elbow.&nbsp; No matter how much icy hot you apply to your elbow, the pain won't go away because the source of the pain is the forearm muscles. <br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/4/4c/Forearm_muscles_front_superficial.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/4/4c/Forearm_muscles_front_superficial.png" height="320" width="103" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Muscles of the front forearm</td></tr></tbody></table>The same goes for wrist issues.&nbsp; The tendons that run through the wrist are attached to muscled in the forearm.&nbsp; So we want to take care of those muscles and not the just wrist itself.<br /><br /><b>The Exercises</b><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-YX-K1npiwcw/U40FCLD9xKI/AAAAAAAAEno/2hvD-nTammY/s1600/IMG_20140602_171101.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-YX-K1npiwcw/U40FCLD9xKI/AAAAAAAAEno/2hvD-nTammY/s1600/IMG_20140602_171101.jpg" height="240" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lacrosse Ball Forearm Smash</td></tr></tbody></table>First exercise is a lacrosse ball forearm smash.&nbsp; And it's exactly what it sounds like.&nbsp; To do this, get next to a table and place the lacrosse ball on the surface.&nbsp; Now place your forearm over the lacrosse ball, and using your other hand apply pressure onto the ball.&nbsp; Roll it around the forearm, making sure to cover both the front and back of the forearm.&nbsp; After 2-3 minutes, switch arms.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-FuvnDRBGC5Y/U40FM0dol6I/AAAAAAAAEn0/E6TvVrHz7B0/s1600/IMG_20140602_171155.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-FuvnDRBGC5Y/U40FM0dol6I/AAAAAAAAEn0/E6TvVrHz7B0/s1600/IMG_20140602_171155.jpg" height="240" width="320" /></a></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-WkT5vk2m0mQ/U40FMxsxtiI/AAAAAAAAEnw/SunXZ2nRdU8/s1600/IMG_20140602_171210.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-WkT5vk2m0mQ/U40FMxsxtiI/AAAAAAAAEnw/SunXZ2nRdU8/s1600/IMG_20140602_171210.jpg" height="239" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Forearm stretches</td></tr></tbody></table>The next set of exercises are stretches for the forearm, which should be familiar to you already.&nbsp; Reach your right arm out, palm facing down.&nbsp; Flex your hand down, and with your other hand grab the hand to help get a deeper stretch.&nbsp; After holding the stretch for 30 seconds to a minute, switch arms.&nbsp; The next stretch is the reverse.&nbsp; Reach your right arm out, palm facing up.&nbsp; Flex your hand down, and with your other hand grab the hand to get a deeper stretch.&nbsp; Once again hold for 30 seconds to a minute, and switch arms.<br /><br />Do these exercises often if you are prone to wrist and elbow issues.&nbsp; If you already have an RSI then please follow the guidance of your doctor.<br /><br />Kevinhttp://www.blogger.com/profile/12586027634847406318noreply@blogger.com0tag:blogger.com,1999:blog-2445531986766903475.post-30547218782998041572014-05-25T23:54:00.000-04:002015-10-28T21:29:01.149-04:00The DBCB Mobility Project: Lats [Video]<div>Last week we covered the shoulder rotators. This week, we'll move directly down from there to the latissimus dorsi muscle, better known as the lats. Improving your lats mobility will help in overhead positioning, i.e. getting your arms extended overhead. "Why is he talking about overhead positioning for dragon boat?" you may be asking yourself. Well if you think about it, the A-frame setup is essentially an overhead position. We tend to focus on getting more extension by rotating more, but we can also get extension by getting better in the overhead position and reaching our arms as far out as possible. Some paddlers actually bend their top arm in an effort to compensate for poor overhead mobility. &nbsp;So work on your lats and you may lose your bent elbow!</div><div><a name='more'></a><br /></div><div><b>A quick anatomy lesson</b></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/thumb/f/fb/Latissimus_dorsi_.PNG/380px-Latissimus_dorsi_.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/thumb/f/fb/Latissimus_dorsi_.PNG/380px-Latissimus_dorsi_.PNG" height="320" width="203" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lats highlighted in red. Picture courtesy of Wikimedia Commons.</td></tr></tbody></table>The latissimus dorsi muscle extends from under your armpit all the way down to your back. The muscle is responsible for the adduction, extension and internal rotation of the arm. In other words, it's damn important for dragon boating. The bottom and top arms should have the lats firing on the stroke as the bottom arm has an adduction movement, and the top arm has a slight internal rotation on the down drive. Without realizing it, you've been getting a lats workout every time you dragon boat. Chances are you haven't done much at all to stretch your lats, and tight lats can contribute to poor extension into an overhead position and even shoulder pain.<br /><br /><b>The test</b><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-_IQVL5OjfeU/U4K2NOXwgZI/AAAAAAAAEj4/9ve5DiH34VE/s1600/test.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="111" src="http://1.bp.blogspot.com/-_IQVL5OjfeU/U4K2NOXwgZI/AAAAAAAAEj4/9ve5DiH34VE/s1600/test.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lats Test</td></tr></tbody></table>Not sure if you have tight lats? There's a way to test it out. The results may surprise you.<br />First lie down (on your back) on the ground. Bend your knees at 90 degrees and plant your feet to the ground. Adjust your back so that your lower back is on the floor; you shouldn't see or feel a gap between your lower back and the floor. Reach your arms straight up to the ceiling. Keeping your arms completely locked out, slowly drop them overhead as far as them will go without forcing (and remember to keep your lower back on the ground the whole time!). If your hands can reach the floor, then you have pretty good lats mobility. If your entire arm can lie flat on the floor, then you have outstanding lats mobility. If your arms are floating in the air, then you have tight lats but the following exercises will help you with that.<br /><br /><b>The exercises (4 options)</b><br /><br />There are multiple ways to work on those lats and I'm going to go through 4 different options: 1 with a foam roller, two with a lacrosse ball, and one with just your body.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-4YxG5q-0jF8/U4K2TUzYfMI/AAAAAAAAEkA/QbZXmJbfzEQ/s1600/Ex1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="155" src="http://4.bp.blogspot.com/-4YxG5q-0jF8/U4K2TUzYfMI/AAAAAAAAEkA/QbZXmJbfzEQ/s1600/Ex1.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Foam roll on lats</td></tr></tbody></table>The first method is to lie down on the ground and roll onto your side. Position the foam roller at your lats (starting from the arm pit and moving down to your back). From this position, you can just smash it (apply weight into the foam roller), contract &amp; relax your lats as you smash, or roll the muscle. You should do this for about 3 minutes on each side.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-pwrsIwWXpI4/U4K2cmkdrFI/AAAAAAAAEkI/39bP9od-_Lw/s1600/Ex2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="162" src="http://3.bp.blogspot.com/-pwrsIwWXpI4/U4K2cmkdrFI/AAAAAAAAEkI/39bP9od-_Lw/s1600/Ex2.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lacrosse ball smash</td></tr></tbody></table>Your second option is a small variation of the first, but will work the muscle much better. Instead of using a foam roller, place the lacrosse ball on your lats (starting from the arm pit) and slowly move it down while smashing. You won't be able to roll the full muscle with the ball, but since it's a smaller and harder material, you will be able to dig much deeper into the muscle. This method will hurt a lot if you have tight lats.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-DVW5s_ERS3c/U4K2mIrwjpI/AAAAAAAAEkQ/KckCvwIXBtY/s1600/Ex3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-DVW5s_ERS3c/U4K2mIrwjpI/AAAAAAAAEkQ/KckCvwIXBtY/s1600/Ex3.JPG" width="233" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Standing lacrosse ball smash and roll</td></tr></tbody></table>Third option is a variation of the second option but with a little less pain. Instead of lying on the ground (which puts a lot of your body weight into the lacrosse ball), stand up against a wall. Raise your arm and place the ball on your lats and lean into the wall. You can adjust how much pressure by leaning more or less into the wall. You can also get a little bit of a roll by moving up and down. If your overhead position is too limited to raise your arm and get onto the wall, then use a yoga block (or similar object) to give yourself a little more distance from the wall.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Rn5VGlKP7rY/U4K2u-v16bI/AAAAAAAAEkY/YuCTR3uvQo8/s1600/Ex4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-Rn5VGlKP7rY/U4K2u-v16bI/AAAAAAAAEkY/YuCTR3uvQo8/s1600/Ex4.JPG" width="255" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Modified triceps stretch</td></tr></tbody></table>The last option is actually a stretch for your triceps and lats. Go into the regular triceps stretch (lift one arm, bending at the elbow and grab the elbow with your other hand). Now get back next the to wall (facing sideways), and place your raised elbow against the wall. Lean into it to get a good stretch in your lats. Hold this position for 30 seconds to a minute and switch sides.<br /><br />Kevinhttp://www.blogger.com/profile/12586027634847406318noreply@blogger.com0tag:blogger.com,1999:blog-2445531986766903475.post-50651414563542711292014-05-19T10:49:00.001-04:002014-06-04T19:55:43.717-04:00Dragon Boat Physics 101: Stroke Efficiency<div class="separator" style="clear: both; text-align: center;"></div>To get a better understanding of how to get more efficient in your stroke, you need to understand what exactly happens when you take a stroke. Obviously, it moves the boat forward, but have you ever taken the time to consider what physics are at play here? Understanding the fundamentals can greatly help you to understand what you are doing right and wrong. Today's lesson is about improving your stroke efficiency... with science!<br /><a name='more'></a><br /><b>The basics</b><br /><br />Paddling (of any kind) relies on Newton's third law of motion, which states that for every action there is an equal and opposite reaction. &nbsp;This means that the force you apply on your paddle results in an opposite directional force for the boat.<br /><div class="separator" style="clear: both; text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://static.ddmcdn.com/gif/canoeing-44.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://static.ddmcdn.com/gif/canoeing-44.jpg" height="320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Picture courtesy of HowStuffWorks</td></tr></tbody></table>The above graphic from HowStuffWorks explains canoes, but the same concept applies here. &nbsp;The angle of the blade as we apply force affects in what direction the directional force is applied. &nbsp;This graphic is using it to explain the purpose of a bent shaft paddle, but since dragon boating only uses a straight shaft paddle, you can see that as the paddle goes negative, the directional force moves from forward to down-and-forward. &nbsp;This downward force will actually slow the boat down (because the downward force on the boat increases the surface area of the boat and the water, increasing water resistance, but that's another lesson for another day). &nbsp;So ideally, you want to exit your stroke before you start applying a downward force on the boat.<br /><br /><b>Getting a little more advanced...</b><br /><b><br /></b><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-LrxN7Ur5szQ/U3OxvsdtFfI/AAAAAAAAEck/nCb4z4axf_s/s1600/download.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-LrxN7Ur5szQ/U3OxvsdtFfI/AAAAAAAAEck/nCb4z4axf_s/s1600/download.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Time lapse of 3 phases of the stroke</td></tr></tbody></table>Now here's where things might sound a little crazy. With the basics explained above, you should now realize that any force applied to the paddle should completely go towards moving the boat forwards. So you apply force, and the boat moves forward - not water moving backwards. That means that during your stroke, you are actually touching the exact same spot of water the whole time. Don't believe me? Check out some old race footage on YouTube. This effect is most evident when passing by a stationary object like a buoy. In the time lapse photo above, you see that the paddle's point of entry is the exact same as the point of exit as the boat moves forward.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/a/a2/Animation_of_stroke_2.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/a/a2/Animation_of_stroke_2.gif" height="240" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Animation of stroke. Courtesy of Wikimedia Commons.</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div>The above animation (unfortunately which shows a canoe stroke with an extremely negative exit) shows the effect of the paddle (and thus you and the boat) moving forward as you take the stroke. So the actual area that the paddle comes in contact with is a single point in the water. When we talk about water compression, we literally mean it because the force we apply is compressing a small section of water, making it act as a solid that you are "pushing" against. As we apply pressure (force) to the water, it will continue to push back on our paddle... to a certain point. When we break the maximum tension of water-to-paddle (a measurement of force per area), we actually start moving the water backwards instead of pushing ourselves forward. The technical term for this is "slippage".<br /><br /><b>Slippage</b><br /><br />As stated just above, slippage is the phenomenon where the force applied on our paddle is no longer completely moving us forward, but also moving the water backwards. This can be visibly seen as waves coming off of the paddle. I know that some paddlers use this as a cue that they're putting in a lot of force (which they definitely are), but unfortunately they are sacrificing on efficiency.<br />There are times when slippage is hard (if not impossible) to avoid; case in point, the first strokes of the start. Since the boat is at a stand-still, it takes a lot of force to get it up and moving. This amount of force can normally be in excess of what the water tension will allow and your paddle will slip, so there's no way to apply the appropriate amount of force without sacrificing a little bit of it towards slippage. But since we're talking about only a few strokes in an entire race, I'm completely fine with that. What I'm not a fan of, however, is slippage during the race (especially longer races, where we can't spare wasted energy).<br /><br /><b>How to prevent it</b><br /><br /><u>#1) Bury your paddle</u><br />You can avoid slipping by making sure that your paddle is in contact with the largest surface of water possible when applying pressure. This means you have to bury the whole paddle blade, especially if you're applying a lot of pressure. If you only have half your paddle in the water, then you're limited at half the amount of force possible before slippage occurs.<br /><br /><u>#2) Apply force gradually and throughout the whole stroke</u><br />Shooting all your force into the water in a single shot will increase your chances of slippage. Instead think about balancing the pressure during the entire stroke; beginning with the least amount of pressure at the catch and maximum amount at the power phase (when the paddle is perpendicular with the water). This also ensures maximum forward directional force. N.B. I'm not encouraging "soft catches" here, I'm saying that the pressure at the power phase should be greater than that at your catch.<br /><br /><u>#3) Clean up your entry</u><br />A good stroke starts with a good entry, and making sure you have a clean entry can be the first step at minimizing slippage. A missed catch can be identified by its signature "ker-plunk" sound. The reason you hear that is because the paddle is actually trapping an air pocket underwater. This air pocket contributes to slippage because the paddle moves through air much easier than water. Eliminate the "ker-plunk" to eliminate the slippage, and your teammates will probably thank you for less splashing too.<br /><br /><u>#4) Eliminate the bicep flex at the exit</u><br />In most of the scenarios that I've witnessed slippage, it occurs most heavily at the end of the stroke. Paddlers will have the urge to finish their stroke with a bicep pull just before the exit, which allows them to apply a quick burst of force into the water. While it might seem like a great idea, this sudden burst usually results in slippage, and worst, the slippage is usually in the form of scooping water backwards and onto the lap of the paddler behind you. Furthermore, the angle of the blade when executing a bicep pull is driving the boat downwards (!). Consider instead of ending your stroke with tricep extension to "press" off the exit, rather than to "pull" into a negative exit.<br /><br /><u>#5) Don't hold back pressure, just be smarter about where to use it</u><br />What I definitely don't want to happen here is that paddlers become overly self-conscious about slippage and will hold back on their stroke. I want you to just be smarter by acknowledging when it happens. If you're paddling at 80% pressure during the piece, and on power series (100% pressure) you are slipping a lot (and can't correct it with #1-4), then consider making it a more incremental increase and maintain more pressure during the piece. E.g. Increase to 85% pressure during the piece, and decrease to 92-95% on the power series. The overall energy output may be the same, but the total forward directional force will increase.Kevinhttp://www.blogger.com/profile/12586027634847406318noreply@blogger.com3tag:blogger.com,1999:blog-2445531986766903475.post-32088342222154949902014-05-13T22:57:00.000-04:002014-05-16T15:07:48.475-04:00The DBCB Mobility Project: Shoulder RotatorsFirst off, welcome everyone to the new DBCB blog. On this blog, the coaches will be sharing some advice for our paddlers. This particular post will be the first in a series of posts about mobility exercises for you to do at home to improve your muscle flexibility, decrease pain, and help with recovery. Today's focus is shoulders.<br /><br /><a name='more'></a><br /><br /><b>Intro and some required equipment</b><br /><br />I have never been a fan of spending time before or after a workout stretching; I felt like I didn't have the time for it and found little to no difference in doing so. &nbsp;When I started to get more involved in CrossFit, particularly the Olympic lifts, I quickly figured out that my mobility was what was my limiting factor and not just my strength. &nbsp;With a little research, and some instruction from others at the gym, I discovered other methods to improve mobility besides stretching: primarily smashing, and flossing.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-gYb9jDET53g/U2_-u1rBliI/AAAAAAAAEbo/G6xtJnyQdZY/s1600/Lacrosse-Ball_the-grid-foam-roller.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-gYb9jDET53g/U2_-u1rBliI/AAAAAAAAEbo/G6xtJnyQdZY/s1600/Lacrosse-Ball_the-grid-foam-roller.jpg" /></a></div><br />For this particular exercise you will need a hard ball, like a lacrosse ball or tennis ball. &nbsp;You can get one for about $7 on <a href="http://smile.amazon.com/Joes-USA-Lacrosse-Balls-Massage/dp/B009FMNFYC" target="_blank">Amazon</a>, or at a local sports store. &nbsp;And while you're at it, pick up a foam roller (I recommend the <a href="http://smile.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU" target="_blank">Grid</a>&nbsp;because it won't go soft over time) because I'll be recommending other mobility exercises using that later.<br /><br /><b>A little anatomy</b><br /><br />When talking about the rotator cuff, we're referring to the group of muscles and tendons that are responsible for the movement of the arm inside of the shoulder socket. &nbsp;In particular, we are concerning about the external rotation of the shoulder. This particular movement is what generates torque, like when a baseball pitcher throws a baseball. &nbsp;The primary muscles involved here are the infraspinatus and the teres minor.<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/1/11/Shoudler_external_rotator_-_infraspinatus_and_teres_minor.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/1/11/Shoudler_external_rotator_-_infraspinatus_and_teres_minor.gif" /></a></div>Unfortunately, the modern lifestyle of spending most of your time sitting in front of the computer has left us with poor shoulder posture (rolled forward in a "hunched" position). &nbsp;This position contributes to tightness the infraspinatus and teres minor, which can lead to shoulder pain and injury.<br /><br /><b>Onto the exercise</b><br /><br />To deal with this problem, we are going to smash and floss that area. &nbsp;Lying on your back, take a lacrosse ball and place it right above the insertion of your lat near your armpit (the red zone in the left of the picture below).<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/d/d5/Infraspinatus.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/d/d5/Infraspinatus.PNG" height="400" width="252" /></a></div>Tack down your shoulder as far as it will go. &nbsp;Extend your arm straight out and bend your elbow at 90 degrees. Note: this should already feel pretty painful if you are doing it for the first time. Lower you arm until you reach as far as possible (ideally you want to touch the ground, but if it isn't going don't force it!) and continue to move back and forth. &nbsp;Continue this for 2-3 minutes and then switch arm for another 2-3 minutes. &nbsp;If you don't feel anything, you can adjust the ball around to 'hunt' for the sweet spot.<br /><br /><div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/DOXCwpHN4cw" width="560"></iframe></div><div style="text-align: center;"><div style="text-align: left;"><br /></div></div><div style="text-align: left;">Try to do this on any day that you are dragon boating (or at least on any days that your shoulders are bothering you), and it should reduce any shoulder pain that you normally may experience. Even though you may only paddle on one side or only feel pain in one shoulder, I strongly suggest that you do this on both sides. This will also help anyone with forward hunched shoulders.</div>Kevinhttp://www.blogger.com/profile/12586027634847406318noreply@blogger.com0